Thread: Trying to cut BF from 17% to 10%? Critique my diet please

Bump

What are you doing in the gym? What's ur plan? You gotta post more details bro

I have been training consistenly for the past three years. My current workout is a 4 day workout. I do two days upper body and two days lower body and do half an hour cardio after each upper body workout.

Okay, so maintenance for you is around 3000 a day, you've got about 170 lbs of lean mass... protein and fat both look good, deficit looks good. Are you dropping fat? How do you feel?

(and yes, how are you training - but just for background. This is the diet forum so you're asking about diet in the right place).

What lifts, what kind of rep range and weights?

Hi built,
Here is my training

Hey guys, wanted to change my workout routine. I have been training for over three years consistenly and always been using body split routine. I want to give a full body workout a try and see how that works. It will be a four day program, two days upper body and two days lower body. Here it is in sequence:

Upper body A:

Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

Lower body :

Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.


Third day: off


Upper body B:

Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.



Lower body B:


Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.


Day 5 off
Day 6 off.



I have started this diet for 10 days now and I have dropped 5 lbs so far, I was 212 lbs and now 207 lbs. I feel good, don't feel hungry at all just craving chocolate, I have an infinite love for it tho lol.

As far the rest between sets, I only take 60 seconds between each and 120 seconds between exercises. Just realized I made a mistake

looks good try some hiit annd post some pics bro